CrossFit On Track – CrossFit

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Metcon (Time)

Partner WOD:

4 Rounds each; 20 min Cap

A/B Switch

A: 100 ft Overhead Walking Lunge – 55/35# KB Single-Arm

B: 2 Rounds:

7 Toes to Bar

5 Pull Ups

3 Chest to Bar

1 Bar MU

Rx+: B includes all movements

Rx: B 5 Toes to Bar/3 Pull Ups/1 C2B

Sc: B 5 Knees above hips/3 Toes to Bar/1 Pull Up

While partner A does the lunges, partner B goes through 2 rounds of their gymnastic sequence. Once both are done, they switch roles.

Metcon (Time)

10 Rounds for Time:

Share the Load

2 Thruster

4 Push Press

6 Front Squat

Rx+: 165/115

Rx: 135/95

Sc: 105/75

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

Full-Round Relay

10 min AMRAP

30 Double Unders

1 Hang Snatch @ 80% of 1RM Snatch

Rx+: Must be squat snatch

Rx: Any Hang Snatch

Sc: Any Snatch (can include pulling from the floor)